How to control weight during pregnancy?

The nutritional status of a pregnant woman is crucial for the development of the child. At the same time, the fear of gaining excess weight and possible difficulty in losing it accompanies many women from the first days of conscious pregnancy. The growth is certain and inevitable because it depends on the physiological changes occurring during pregnancy itself. A pregnant woman's body produces more blood, an additional organ develops - the placenta, and the amniotic fluid increases. In addition, there is the weight of the growing child and the additional fat tissue that the female body accumulates. Additional water may also be retained in the tissues in the form of swelling. All this affects the starting weight. It is worth realizing this from the very beginning.

How much is normal weight gain during pregnancy?

It all depends on your starting body weight. Women with a lower BMI may gain more weight . When BMI is higher, these gains must be as low as possible . It is also worth mentioning that the time of greatest increase is the second trimester of pregnancy. In the third, the rate of weight gain slows down and some women even lose weight.

The BMI parameter is widely known, many websites offer the possibility of calculating it. It is the quotient of body weight [kg] and the square of height [m] . Checking it at the beginning of pregnancy gives an initial picture necessary for further observation and weight control. In the table below you will find the recommended weight gain during pregnancy depending on the BMI index at the very beginning of pregnancy or before it.

Why is weight control important during pregnancy?

Too little growth means a greater risk of premature birth, low birth weight of the baby or complications such as an increased risk of infection of the amniotic fluid or premature separation of the placenta. Pregnancy is definitely not the time to restrict calories, even if you have a huge phobia of gaining weight.

On the other hand , too much weight gain is equally unfavorable . Apart from the discomfort associated with it during pregnancy, complications may occur such as hypertension, diabetes or fetal macrosomia (excessive birth weight of the baby).

How to control body weight during pregnancy?

A pregnancy card helps with this , in which body weight measurements are recorded during each visit to the doctor. If the weight gain during pregnancy is too low , this situation requires consultation with a doctor and a dietitian . Specialists should assess whether the fetus is developing properly, whether there is enough amniotic fluid, whether the placenta is fulfilling its function, and whether the future mother receives enough nutrients and absorbs them.

If the increments are too large , the following steps can be taken:

Eat a more balanced diet.

Balance your calorie intake, look at where the calories are coming from, and eliminate unnecessary ones. Pregnancy is not a time to eat for two - but for two . What matters is the quality of the products consumed. Although sometimes you may be tempted to eat sweets, ice cream or other tasty products, remember that they do not provide anything valuable ( read more about cravings during pregnancy here) . The amount of food also matters . Even when they are good, healthy foods, if you eat much more than your body needs, the excess is stored and your weight increases excessively. If you have difficulty assessing your diet on your own, make an appointment with a specialist . The dietitian will point out any errors and determine what amount of food is right for you.

Increase physical activity.

Walking, slow jogging, swimming, yoga - there are many types of activities suitable for an expectant mother . If you practiced any sport before pregnancy, do not give up, it is often enough to adapt it to your current condition.

Choose to eat your meals consciously.

Focus on eating without distractions such as TV or phone. Eating calmly and with concentration helps us eat the right amount of food, making it easier for us to catch the moment when we stop being hungry. Eating in front of the TV comes down to mechanically eating everything on your plate. It has nothing to do with conscious eating, you eat everything prepared without thinking. The brain is occupied with the movie. You receive the satiety signal much later.

Remember, pregnancy is not the time to lose weight or go on diets aimed at achieving this. All you need to do is lead a healthy lifestyle , eat well (in moderation), exercise enough (if there are no health contraindications) and sleep. This will help you maintain good weight gain during pregnancy, and will also allow you to get back into shape easily and relatively quickly after giving birth. You can read more about why a healthy lifestyle during pregnancy is important not only for the mother, but also for the baby in this article .

Bibliography:

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